Wednesday, January 2, 2013

Fit On Tracker: Progress Report 44


exercise
This is my first full workout in a couple of weeks.  
Workout Date: Saturday, December 29th, 2012
Time: 4:35-6:50 pm
Warm Up: Stocking
Target Areas:
Chest:
Machine Used-Fly: I ended up doing 2@50 and 1@60.
Back:
Machine Used-Seated Row: I ended up doing 1@55, 1@70, and 1@85.

Shoulders:
Machine Used-Overhead Press (20lb. increments): I did 1@25, 1@30 and 1@35.
Biceps:
Bicep Curl (bar): I did 1@40, 1@50, and 1@65.
Triceps:
Machine Used-Arm Extension: I did 1@40/1@50/1@65

Legs:
I opted to do two exercises: the Rotary Calf and the Hip Adductor.
Hip Adductor: I did 1@110, 1@130 and 1@150

Rotary Calf (Calf Extension): I did 2@90 and 1@110.
Abdominals:
Ab Crunch (upright): I did 1@50, 2@60, and 1@70.
Lower Back Extension: I did 1@90, 1@110, and 1@130.
Additional Machines:
Torso Rotation: I did 4@95 and 2@110. I have wanted to implement some type of increase for a while, but I’m not sure if my body is ready to do all six sets on 110. However, I wanted to begin moving it away from the 90 pounds, so I’m experimenting with the 5 pound increase.
Ab Coaster: 3 sets (20 reps) with 35lbs. Resistance. The extra weights were being occupied.
Cardio/Cool Down:
I did the following breakdown for cardio:
Elliptical:
1st set-Fat Burn(TR=119/max 142-L1): 10 minutes + 3 cool down= 13 minutes
2nd set-Personal Training (Aerobics-L1): 5 minutes + 2 cool down= 7 minutes
3rd set-Around the World (L2): 10 minutes + 3 cool down= 13 minutes
Elliptical Total: 25minutes (without cool down); 33 minutes with.
I did the 1st 2 sets of the Elliptical before the full body training and the last set after it. I increased my overall time on the Elliptical by 1 minute. Previously, I was at 24 minutes.
Treadmill:
I decided to do Hill Level 2, varying between 3.2 and 3.6 mph Intervals. I was on there for 25 minutes, with the 5 minute cool down, it totaled 30 minutes.
Total Cardio (including cool down): 62 minutes; 50 without cool down.

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